Kim Kirchherr, MS, RDN, LDN, CDE
3 TAKEAWAYS:
1. Keep a food journal
2. Portions count
3. Ingredients matter
1. Eat your fruit and veggie calories (versus drinking them)
Needs vary by age and gender; average adult: about 2 cups of fruit and 1.5-2 cups veggies daily
1 cup of 100% fruit or vegetable juice (if you have diabetes and are counting carbohydrates, portions may be different)
Focus on fiber, nutrients, and overall appeal for the meal
Whole fruits and vegetables typically have more fiber
If you do make a smoothie or juice, do not throw away the pulp!
Consider soup as way to enjoy more fruits and vegetables easily
For more information:
choosemyplate.gov/food-groups/
fruitsandveggiesmorematters.org/fiber-in-fruits-and-vegetables
choosemyplate.gov/food-groups/fruits-why
choosemyplate.gov/food-groups/vegetables-why
2. Eat regular, balanced meals, including breakfast
Learning Connection -" the science-based concept that improved nutrition, including breakfast, coupled with physical activity can help lead to better academic performance"
http://www.nationaldairycouncil.org/ChildNutrition/Pages/The-Wellness-Impact-Healthy-Eating-and-
Physical-Activity-Helps-Improve-Academic-Performance.aspx
Food group pairings for a more balanced and satisfying meal or snack
2 out of five food groups for a snack, 3 out of five food groups for a meal
choosemyplate.gov
3. Keep a food journal
Journal for at least 3 days, recording all foods and beverages, review this and use to look for gaps in food groups
Plan meals that work for your schedule and food preferences
Balance indulgent choices with every day choices
Start with fruits and vegetables (half your plate)
Shop by season and sales
Plan ahead (soups and smoothies to freeze in individual portions)
supertracker.usda.gov
Additional recipes:
frosty-orange-banana-sippe
http://healthyfoodbankhub.feedingamerica.org/
Lactose-Free Fruit Oatmeal Smoothie
choosemyplate.go
farmers-market-gazpacho
mango-shake
lentil-vegetable-soup
